I'm I making good progress?

Discussion in 'Strength & Conditioning Discussion' started by Metafour, Oct 24, 2005.

  1. Metafour

    Metafour 武士道

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    I have just started my 5th week of weight training today and I have taken the advice I have gathered here. I've been eating much more and taking some weight gainer on the side. I've went up from approximately 164lbs to 174lbs and I'm 5'11. Here is my progress in terms of lifting per week. My goals were to gain mass and strength which I believe I'm on the right path to achieving. My question is, is my progress and routine good? Thanks.


    Press Routine
    Bench Press
    Week 1 80lbs, 4 sets 12 reps
    Week 2 90lbs, 4 sets 12 reps
    Week 3 95lbs, 4 sets 12,10,8,8 reps
    Week 4 100lbs, 4 sets 12,10,8,8 reps
    Week 5 105lbs, 4 sets 12,10,8,8 reps

    Incline Press
    Week 1 45lbs, 4 sets 12 reps
    Week 2 50lbs, 4 sets 12 reps
    Week 3 55lbs, 4 sets 12,10,8,8 reps
    Week 4 55lbs, 4 sets 12,12,11,10 reps
    Week 5 60lbs, 4 sets 12 reps

    Military Press
    Week 1 15lbs, 4 sets 12 reps
    Week 2 20lbs, 4 sets 12 reps
    Week 3 20lbs, 4 sets 12 reps
    Week 4 25lbs, 4 sets 12 reps
    Week 5 30lbs, 4 sets 12,10,9,9

    Barbell Curls
    Week 1 40lbs, 4 sets 12,10,8,8 reps
    Week 2 40lbs, 4 sets 12,10,8,8 reps
    Week 3 40lbs, 4 sets 12,10,8,8 reps
    Week 4 40lbs, 4 sets 12,12,10,10 reps
    Week 5 50lbs, 4 sets 10,8,8,8

    Pull Routine
    Deadlift
    50lbs, 4 sets 12 reps
    50lbs, 4 sets 12 reps
    60lbs, 4 sets 12 reps
    70lbs, 4 sets 12,10,10,10 reps

    Stiff Leg Deadlift
    50lbs, 4 sets 12 reps
    50lbs, 4 sets 12 reps
    60lbs, 4 sets 12 reps
    70lbs, 4 sets 12,10,10,10 reps

    Bent-over Barbell Rows
    40lbs, 4 sets 12 reps
    40lbs, 4 sets 12 reps
    40lbs, 4 sets 12 reps
    50lbs, 4 sets 12 reps

    Dumbbell Rows
    40lbs, 4 sets 12 reps
    40lbs, 4 sets 12 reps
    40lbs, 4 sets 12 reps
    50lbs, 3 sets 12 reps

    Squat Routine
    Leg Press
    180lbs, 4 sets 12 reps
    190lbs, 4 sets 12 reps
    220lbs, 4 sets 12 reps
    230lbs, 4 sets 12 reps

    Pause Squats
    180lbs, 4 sets 10 reps
    190lbs, 4 sets 10 reps
    220lbs, 3 sets 10 reps
    230lbs, 4 sets 10 reps

    Leg Extensions
    50lbs, 4 sets 12 reps
    50lbs, 4 sets 12 reps
    55lbs, 4 sets 12 reps
    60lbs, 4 sets 12 reps

    Hamstring Curls
    20lbs, 4 sets 12 reps
    25lbs, 4 sets 12 reps
    30lbs, 4 sets 12 reps
    35lbs, 4 sets 12 reps

    Calf Raises
    90lbs, 4 sets 12 reps
    100lbs, 4 sets 12 reps
    150lbs, 4 sets 12 reps
    180lbs, 4 sets 12 reps
     
  2. TheDave@ANMA

    [email protected] White Belt

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    Holy Crap! Look at the discrepancy between the curls and the deadlifts! I've seen some that involved bench and deadlift, but curl and deadlift.
    Doode, you gotta hit the deadlift like a monster and lift hard!!
     
  3. Metafour

    Metafour 武士道

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    I was having a hard time doing 4 sets of 12 at 20lbs when curling so I just kept doing the same weight until today. I haven't rushed into deadlifting because im just starting but what recommendations does everyone have?
     
  4. Wrecking Ball

    Wrecking Ball Orange Belt

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    Umm...glad you've gained weight man, but who put you on that routine???
     
  5. Metafour

    Metafour 武士道

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    I made it from various resources that I gathered from this forum and changed it according to what others thought would be good. Whats wrong with it?
     
  6. Urban

    Urban Savage Mystic

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    ok, do this with your deadlift: singles. high reps on deadlift are garbage. I have my GF deadlifting right now and she does 20-25 singles (30 seconds rest in between reps) with a weight she can handle. FYI, she uses 65 lbs. Start with that scheme for a couple weeks 20-25 x 1, don't go to failure. Deadlifts are a low rep exericse.
     
  7. Metafour

    Metafour 武士道

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    Thanks Urban was hoping you would show up and give me some advice. So your saying just lift once as heavy as I can then give myself a rest for say 30 seconds then go at it again? How many should I do in total? How is the rest of my routine I'm doing?
     
  8. Metafour

    Metafour 武士道

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    I'm just really looking to be built big and strong.
     
  9. farmboy

    farmboy Banned Banned

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    Jeez, I'm trying to gain weight, and I can barely still break 175. I've been using the Westside for Skinny Bastards workout. I've been eating like a maniac, lean red meat, lots of eggs, protein shakes, etc... Actually, since you posted here, Urban, I have a question that you may be able to help me with.

    When I'm doing a max day, it says to work up to a max of 3-5. Now, I usually start at 135 and work my way up 10lbs at a time until I get to 3 reps. Am I doing it right, or should I be trying something different?
     
  10. Zeirhk

    Zeirhk Green Belt

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    Yeah, how many reps for singles? I currently doing 5x5 on Deadlifts and adding +5 lbs. after each rep.

    Maybe it doesn't matter? Like a self-paced rep-scheme, meaning do as many singles as possible while adding weight ?
     
  11. Sonny

    Sonny Titanium Belt

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    Urban has already said and I'll second it, your reps are too high!
     
  12. Metafour

    Metafour 武士道

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    To gain mass and strength how many reps should I be doing? 5? 6? 8?
     
  13. Sonny

    Sonny Titanium Belt

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    Generally for strength I would use 3-5 as a general guideline. Eat more food to get big though! You could do the occassional higher rep session every so often!
     
  14. Metafour

    Metafour 武士道

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    Thanks Sonny can I ask why doing higher reps won't help me gain mass or strength? I feel if I'm only doing 3-5 reps even if its as heavy as I can push I'm not doing enough. If that will make me progress more though thats what I'm going to have to start doing.
     
  15. Sonny

    Sonny Titanium Belt

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    High reps tend to induce sarcoplasmic (fluid) growth which is pretty much a cosmetic thing, in other words it won't do a hell of a lot for you. Lower reps + heavy loads will cause myofibrillar growth which is a more chronic type of muscle growth. Trust me, stick to a solid strength routine and adjust your diet accordingly and you'll get big AND strong!
     
  16. Metafour

    Metafour 武士道

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    Ok Sonny I'm going to start doing that with my next routine so 5 sets of 5 reps is alright? What do you think about the type of exercises I have been doing is it ok for me to stick to those routines?
     
  17. Sonny

    Sonny Titanium Belt

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    Just keep things simple and work basic lifts. Don't worry about curls and calf raises right now and start working in some pull-ups.

    Focus on getting strong with the following lifts:

    Squat
    Bench
    Military Press
    Deadlift
    Barbell Row
    Dumbell Row
    Chins/Pull-ups

    For designing a routine, check out Urban's site!
     
  18. Metafour

    Metafour 武士道

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    LOL I've only been doing curls and calf raises cause my arms and calf areas are so thin. Thanks for your advice I appreciate it.
     
  19. Zeirhk

    Zeirhk Green Belt

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    What confuses me is people tell you to do lower reps, is that ONLY for the main compound movements; BP, DL, SQ, and then the rest like 3 sets of 6 to 8 reps, i.e. Barbell Bent over rows.

    This is what my Bench workout looks like:

    Flat BP: 5x5
    Close grip: 3x8
    Dips: 3x8
    Tate Press: 3x8

    So confused.
     
  20. morganfreeman

    morganfreeman Brown Belt

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    How is that confusing? BP is generally the heaviest pressing movement most people can do, dl is the heaviest pulling motion, and squat is the heaviest leg motion. You use heavy loads on those excercises to stimulate cns recruitment, and higher reps on assistance work to stimulate hypertrophy in specific muscle groups, ensure proper and full range of motion (especially important for exercises like good mornings, rdl's, etc.) and increase work capacity by getting a decent amount of volume in, something you can't do if the weights you are using are too high.

    To the threadstarter, I would be a little hesitant before taking the advice of some of the posters on this thread. While deadlifting singles is a good idea regardless of your level of experience, if you have only been lifting for five weeks, a few more weeks in the 8-12 rep range might be a good idea. While I don't presume to know more about lifting than any of the previous posters, a couple of months of lifting lighter weights with higher reps is usually advocated for beginners to prepare their bodies for lifting heavier weights down the road by strengthening connective tissue. For beginners, you can still gain muscle mass without using heavy weights, and prevent injury by sticking to higher volume, lower intensity workouts. I find it hard to believe that you spent that much time reading if you are doing leg press, extensions, curls and calf raises on leg day. Squat/dl variations will do everything those exercises do and a whole lot more in half the time.
     

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